In a world full of advice on how to shed pounds, it’s crucial to address the flip side of the coin – those individuals who struggle to put on weight. This article is dedicated to them. We have explored lifestyle changes to improve quality of life which works in hand with finding your happy weight. Today, let’s discuss proven methods for gaining healthy weight effectively.
Gaining Weight the Right Way
If you’re aiming to gain weight, it’s vital to do it in a healthy manner. While indulging in junk foods and soda may initially help you put on pounds, it’s not a sustainable or healthy approach. These habits can increase the risk of heart disease, diabetes, and cancer. Instead, focus on gaining a balanced amount of muscle mass and subcutaneous fat, steering clear of unhealthy belly fat. To achieve safe weight gain, prioritize nutrient-dense foods, lead a healthy lifestyle, including regular exercise, sufficient sleep, and stress management.
Eating More Often and Creating a Calorie Surplus
To start, the most obvious approach is to eat more, but not just more of the same meals throughout the day. The key is to consume 5 or 6 smaller meals daily. Plan your meals ahead to ensure you’re consistently hungry. Of course, there will be times when you eat even when not hungry, so avoid drinking water right before meals to prevent filling your stomach and making it harder to add extra calories.
Creating a calorie surplus is crucial. Aim to consume 500 more calories than you burn each day. This helps promote a healthy weight gain rate without accumulating excessive unhealthy fat. While counting calories in the beginning can be beneficial, with time, you’ll get a sense of your body’s needs. If you’re unsure where to start with calorie counting, you can sign up for Kindle Unlimited and get a free calorie counting for beginners guide.
Healthy Eating Habits
Quality matters when adding weight. Ensure the weight you gain is high-quality by making adjustments to your diet. Choose foods you enjoy since sticking to your plan is vital. Energy-dense foods, such as nuts, avocados, potatoes, dried fruits, grains, meats, and fats, are your allies. These foods pack plenty of calories into small portions, making it easier to maintain a high calorie intake. Additionally, increase your protein intake as it helps build lean muscle mass. High-quality proteins can be found in animal products, legumes, nuts, and more. If necessary, consider protein supplements like whey protein. Just be cautious not to overindulge, as excessive protein intake has been linked to health issues.
Lifestyle Changes
Certain lifestyle adjustments are essential for healthy weight gain. If you’re a cigarette smoker, consider easing off and eventually quitting. The disadvantages far outweigh any alleged benefits. Switch your workout routine to strength conditioning, focusing on higher weights and lower reps. Avoid overexertion and try to have a spotter when possible. A recommended workout schedule is three days a week (ideally, Monday, Wednesday, and Friday) to allow your body ample time to rest and grow muscle.
Getting a full night’s sleep is equally important. Sleep deprivation can slow down your metabolism and lead to unhealthy weight gain. Opt for calorie-rich drinks like milk, juice, or smoothies with full-fat dairy instead of soda, coffee, or tea. This not only boosts calorie intake but also provides essential nutrients. Keeping a food journal may require some effort, but it’s crucial, especially in the beginning. Document your meal plans, actual food intake, calorie count, and exercise to gather valuable information for better adjustments and increased chances of success.
In Conclusion
If you’re on a mission to gain weight safely, remember that it’s not just about the number on the scale, but the quality of the pounds you add. By following these strategies, such as consuming nutrient-dense foods, embracing strength training, and maintaining a healthy lifestyle, you can embark on your weight gain journey with confidence. The goal is not just to gain weight but to build a healthier, stronger version of yourself. So, with the right approach, commitment, and some patience, you can achieve your weight gain goals while prioritizing your overall well-being.
